GROUP A

WARM UP

4mins
10 Windmills
10 Spiderman push ups

MOBILITY

Peanut crunches
Barbell quickie
Shoulder trigger
Hipster glide

STRENGTH

Strict press 5×5

ACCESSORY

12min EMOM
1st – 6 Tricep push ups
2nd – 6 Strict pull ups

WOD

For time
50 Box jumps 24/20″
Run 400m
50 Kettlebell swings 24/16kg
Run 400m
50 Wall balls 10/6kg
Run 400m

GROUP B

Deload/back off week

1. Snatch 3×1 @ 90%
2. Back squats 2×5 @60 and 70%
3. 5min EMOM Muscle ups – pick an easy number
4. 2 x 2min AMRAP sled push
   rest 3/6mins between efforts

Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Maroochydore, Buderim, Mooloolaba area.